Daily Undulating Periodization or DUP is a scientifically proven method to get stronger, making it ideal for athletes, powerlifters, and anyone looking to gain strength.
Table of Contents
- 1 What is DUP Programming?
- 2 DUP Research
- 3 DUP Training Program Spreadsheets
- 3.1 Brendan Tietz Submax DUP Powerlifting Program
- 3.2 3x Weekly DUP Template w Block Progression
- 3.3 5/3/1 Auto Regulation DUP Variation
- 3.4 8 Week Powerbuilding DUP v5.0
- 3.5 DUP Percentage Program
- 3.6 RPE Template w Data Tracking
- 3.7 Layne Norton PH3 Program
- 3.8 Three Phase Method (TPM) 3.0
- 3.9 Original TPM DUP Program
What is DUP Programming?
Don’t let the name intimidate you. DUP is actually pretty easy to understand!
Daily = every training session
Undulating = increasing and decreasing over time
Periodization = structuring training intensity, volume, and frequency to achieve a certain training goal
After linear strength gains have been exhausted on training programs like Starting Strength, Strong Lifts, Candito Linear Program, or GZCL Linear Progression, DUP is a sound training method that allows for steady progress without over-fatiguing the athlete. This is why it is also referred to as non-linear periodization.
DUP Research
Interested in learning more? Check out the research!
- A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. (Rhea et al., 2002)
- Conclusion: “Analysis of variance with repeated measures revealed statistically significant differences favoring the DUP group between T1 to T2 and T1 to T3. Making program alterations on a daily basis was more effective in eliciting strength gains than doing so every 4 weeks.”
- Physiological Responses to Two Different Models of Daily Undulating Periodization in Trained Powerlifters (Zourdos, 2012)
- Conclusion: “Our findings suggested that both traditional and modified DUP models are effective for improving muscular strength following 6 weeks of training in collegiate powerlifting athletes.
Further, the modified DUP model (HPS) may produce greater maximum strength gains in
the bench press over a 6-week training period possibly due to an increased total volume (TV) of exercise.”
- Conclusion: “Our findings suggested that both traditional and modified DUP models are effective for improving muscular strength following 6 weeks of training in collegiate powerlifting athletes.
DUP Training Program Spreadsheets
Brendan Tietz Submax DUP Powerlifting Program
From the spreadsheet:
Type your 1 rep-max (RM) in the shaded boxes in the table on the right in pounds (unfortunately due to a glitch when I upload to drop box only a 1rm will work here). The days of the week you are to train are set. The schedule must go in the order of the days listed. You can start any day you’d like if the days off are kept in the same order.
There are two versions below: one for conventional deadlift, one for sumo deadlift. Please select the one for your preferred deadlift stance.
3x Weekly DUP Template w Block Progression
Instructions:
- Input 1RM and set your Training Max %
- Set your custom weekly increases for each lift
- Set your weight increase for each cycle
- Set your step backs (i.e. how many cycles you go back after every plateau)
- If you can’t hit all prescribed reps by the end of week 3, increase stalls by 1
- If you are able to hit all prescribed reps, increase cycle by 1
By /u/ichryst
5/3/1 Auto Regulation DUP Variation
A variation of 5/3/1 that relies upon DUP principles and auto-regulation.
From the spreadsheet:
- Hit the designated rep/RPE target for the given day, and record the weight of the top set and number of back off sets.
- Once you hit a top set at the desired RPE, multiply that weight by the fatigue percentage and continue performing sets at the designated rep range until you once again hit the RPE target.
- Then, you’re done and you move on to assistance work.
- Assistance work is entirely separate and should be tracked accordingly.
- Regulate Volume/Intensity blocks depending on your own needs, but this is an example of how these would be set up.
8 Week Powerbuilding DUP v5.0
Features a 4 week accumulation phase and a 4 week peaking phase. At 6x training sessions per week, this is definitely reserved for intermediate/advanced lifters and those preparing for a meet.
Full details available within the spreadsheet!
DUP Percentage Program
For athletes that use percentages of their 1RM when programming their training.
Based on ideas from Mike Zourdos and Boris Sheiko, this program allows the athlete to zero in on what percentage of their weekly training is coming from the squat, bench, deadlift, or accessory movements.
To understand how to use the spreadsheet, I highly recommend watching this video:
RPE Template w Data Tracking
For athletes that use RPE principles in their training.
Notes from The Strength Athlete on this spreadsheet:
- Utilize custom RPE charts to calculate more refined estimated 1RMs
- Group volume by movement focus and compare daily and weekly volume totals based on load.
- Auto-calculates backoff sets based on top set performance.
- Two blocks available if using block periodization.
Layne Norton PH3 Program
Progressing through accumulation, intermediate (i.e. strength), and intensity (i.e. power) phases, Layne Norton’s PH3 program is built upon DUP principles and is well documented on BodyBuilding.com.
Three Phase Method (TPM) 3.0
There are two separate spreadsheets here, both made by Reuben Arellano. The most up-to-date version is TPM 3.0, or the Three Phase Method 3.0 program. The other spreadsheet is an older version of DUP-style training followed by Reuben.
For a full breakdown of how the TPM 3.0 program works, check out the write up on Reuben’s blog: TPM 3.0.
At a high level, the program takes the lifter through hypertrophy, strength, and power phases using 5 training session per week, alternating exercise selection, volume, and intensity depending on the phase of the program.
Original TPM DUP Program
Notes from the program on how to progress on the squat, bench, and deadlift using this program:
- On week 5 you can test or find your 2rm and use that as your new training maxes and restart the program,
- Alternatively, you can deload on week 5 and add 5lbs to your bench training max and 10lbs to your deadlift and squat training max and restart the program.
- You also have the option to use the peaking spreadsheet to peak and test your 1rm which i’d only recommend to do after running through this program a couple times.
- If you choose to go on to peaking sheet i would still recommend testing your 2rm on week 5 to get a gauge of where you are before 1rm test week.
There are also notes contained in the spreadsheet regarding progression of accessory movements.
